Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. “Helen”
3 Rounds For Time [16 Minute Time Cap]:
400m Run
21 Kettlebell Swings (24/16kg)
12 Pullups
B. Partner Stretches
Bilateral shoulder opener
Hamstring stretch
Butterfly stretch
Post time for the WOD. Ex: 10:14 Rx.
And coming tomorrow…
A. Thruster: In 12 minutes work up to a heavy set of 2. From the ground.
B. “Frankenstein”
3 Minute AMRAP
27 Chest to Bar Pullup**
27 Thrusters (m = 45/75/95, w = 35/55/65)
AMRAP Lateral Bar Over Burpees
Rest 3 Minutes
3 Minute AMRAP
2 Rounds
15 Chest to Bar Pullups
15 Thrusters (m = 45/75/95, w = 35/55/65)
Then AMRAP Lateral Bar Over Burpees
Rest 3 Minutes
3 Minute AMRAP
3 Rounds
9 Chest to Bar Pullups
9 Thrusters (m = 45/75/95, w = 35/55/65)
Then AMRAP Lateral Bar Over Burpees
**Scale Chest to Bar Pullups to Pullups 1:1, Pullups (12-8-4), Barbell Pullups 1:1, Ring Rows 1:1.
Post load for thruster and reps for the AMRAPs. Ex: 215#, 196 L3
Upcoming CFM Events
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